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May 21, 2012


1) 3 x 5 dead lift

2) 3 rounds:
run 800m
rest 3 minutes


1) Olympic Lifting Warm Up

2) Back Squat
4 sets x 5 reps @ 80% of 1-RM

3) Push Press
3 sets x 5 reps @ 80% of 1-RM

4) Spend 15 minutes to work up to a heavy hang power clean.

We are extremely excited to begin offering Yoga every Thursday at 6:30pm! It starts this week and is included in your monthly membership. The class will be taught by Trayce Snow. Trayce is a CrossFitter with years of experience at instructing group Yoga courses. Each week, Trayce will bring the group through poses designed to heal your body, increase flexibility and bring your mind in touch with the body. You should bring all needed supplies – mat, water, towel, etc.

Competition Programming: CFA is proud to add to our list of specialty programs! CFA Competition will kick off on May 14! Many of you have a strong desire to compete in the 2013 CrossFit Regionals and Games. CrossFit principles are the foundation of all our programs including CF Endurance, CF Power Athlete and CF Kids. CF Competition is no different. The programming will be geared toward preparing you to thrive during the 2013 CrossFit Games Season. If you are not interested in competing but would still like to train, we urge you to join in. The competition program is NOT just for the top athletes. We welcome and encourage anyone interested to participate. At the same time, the daily programming which you are used to is still designed for the full spectrum of athletic performance ranging from elite to beginner. So don’t feel like you are missing out by not doing the competition programming. If your goal is to run a marathon, join CF Endurance. If your goal is to compete in the 2013 CF Games, join CF Competition and if your goal is to be prepared for any athletic endeavor including life in general, follow the regular daily WODs. To help differentiate in the “regular” and “competition” WODs, the daily post will list the regular daily WODs that you are used to as “Performance” and the competition WODs will be listed as “Competition”. If you missed the Competition Meeting last Monday, please talk to one of the coaches for more information.

Cancellation of the 6:30pm Class: As a reminder, there is no longer a 6:30pm class. After 1.5 years of CFA being in existence, the 6:30pm class has not taken off as most of the other classes have. We will use this time moving forward to focus on other developments at CFA such as Yoga. It will also provide more time for the coaches to spend with their families. We apologize for any inconvenience this may cause. There is no one that regularly attends at 6:30pm; however, if you planned to start attending the 6:30pm or this causes a major inconvenience, please talk to one of the coaches and we will work with you.

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